Grilled chicken

Grilled chicken is a healthy and flavorful dish, featuring tender, juicy chicken cooked over an open flame or grill for a smoky, charred finish. Marinated with spices, herbs, or simple seasonings, it’s versatile and pairs perfectly with salads, vegetables, or grains, making it a wholesome and protein-rich favorite.

Grilled Chicken Recipe

Ingredients

• Chicken breasts or thighs: 4 pieces (boneless or bone-in)
• Olive oil: 2 tbsp
• Garlic: 3 cloves, minced
• Lemon juice: 2 tbsp
• Paprika: 1 tsp
• Cumin powder: 1 tsp
• Black pepper: 1/2 tsp
• Salt: To taste
• Fresh herbs: 1 tbsp (chopped parsley, rosemary, or thyme)
• Optional: 1 tsp red chili flakes for spice

Instructions

1. Prepare the marinade:
   • In a bowl, mix olive oil, minced garlic, lemon juice, paprika, cumin powder, black pepper, salt, and herbs. Add chili flakes if using.
2. Marinate the chicken:
   • Place the chicken in the marinade and coat evenly. Cover and refrigerate for at least 30 minutes or up to 4 hours for maximum flavor.
3. Preheat the grill:
   • Heat your grill to medium-high heat. Brush the grates with oil to prevent sticking.
4. Grill the chicken:
   • Place the chicken on the grill and cook for about 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C) for breasts or 175°F (79°C) for thighs. Adjust cooking time depending on thickness.
5. Rest and serve:
   • Let the chicken rest for 5 minutes to retain its juices. Serve hot with grilled vegetables, salad, or rice.

Nutritional Information (Per Serving; based on 4 servings)

• Calories: ~200-250 kcal
• Protein: ~25-30g
• Fat: ~10g
  • Saturated Fat: ~2g
• Carbohydrates: ~1-2g
  • Dietary Fiber: ~0.5g
  • Sugars: ~0.5g

Micronutrients:

• Vitamin C: ~10% DV (from lemon juice)
• Iron: ~1mg
• Calcium: ~10-20mg
• Potassium: ~300-350mg

Health Notes:

• High-protein, low-carb, and low-calorie, making it ideal for weight management or fitness goals.
• Rich in healthy fats from olive oil.
• Antioxidants from spices and herbs boost immunity.

Enjoy your healthy and flavorful grilled chicken!